Macro Mastr

Macro Calculator

Calculate your perfect calorie and macro targets

Maintenance Calories
Adjusted Calories

Daily Macros

Protein
Fats
Carbs
Helpful Tips:
  • Adequate sleep is essential for overall health and muscle growth.
  • Ensure that you are consuming an adequate amount of water.
  • Engage in a consistent training program that incorporates progressive overload.
  • Physical fitness is a balance of both exercise and proper nutrition.
  • Consistency beats intensity.
Calculation Information

The Mifflin-St Jeor Equation is used to calculate your maintenance calorie intake. The "adjusted calories" section allows for a slight calorie surplus when selecting "bulking" (+300 calories) or a deficit when selecting "cutting" (-300 calories).

You can ignore this section and use only the calculated maintenance calories for a more drastic cut or bulk. These calorie and macronutrient goals should be met daily.

Keep in mind that this is a rough estimate and may require adjustments to better suit your body's needs.

Disclaimer: The calculations provided are estimates based on generally accepted formulas. Individual needs may vary based on various factors including but not limited to: age, height, weight, activity level, medical conditions, and overall health status. This calculator is not intended to replace professional medical advice. Always consult with a healthcare provider or registered dietitian before starting any nutrition or exercise program.